Hello and welcome.
This is a guided meditation to cultivate a feeling you wish to bring into your day and to share beyond yourself.
Please note you will be traveling into outer space today,
So if at any point you find discomfort,
Please feel free to return to where you feel most grounded.
You are your own expert.
As you settle in and take your first breaths here,
I welcome you to find a supportive shape for your body.
Feel free to look around and get situated in your world.
Witness the room you're in,
Taking note of the doors and windows,
Becoming present with where you are,
Knowing you are safe and ready for this inner adventure.
When you're ready,
Allow your gaze to soften or your eyes to gently close.
You're also welcome to find somewhere to focus your gaze in the room.
And as you settle into your space,
Bring your attention to your breath.
As we allow the breath to naturally find its rhythm and its path,
Gently consider one place in your body that feels the most spacious right now.
This could be your chest,
Your belly,
Your hands.
Just focus on that space as you allow your breath to flow there.
I invite you to choose a feeling you'd like to cultivate in this space,
A feeling you would like to bring with you through your day and share with the world around you.
What would you choose to share with someone,
Something,
Or somewhere you care about?
As you choose that feeling,
Know that you can return here to this space that is uniquely yours to cultivate and choose another feeling at any time.
I invite you to let whatever feeling you've chosen to gently fill the space you've found.
Does the feeling you are cultivating have a shape,
Perhaps a color or a form?
What does it look like when you allow it to spread out from this space?
I welcome you to allow images to arise in your mind,
And if images do not appear,
Be gentle with yourself and accept that there are simply no images.
Instead,
See if you can imagine how that feeling shows up in your body,
And imagine how it would feel to share it beyond yourself,
To the places and spaces that hold you and the living beings that share them with you.
As you inhale,
Imagine your body,
Your head,
Heart,
Chest,
Arms,
Legs,
Every part of you,
And the living beings that share it with you.
On the next exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your body.
On the next inhale,
Imagine your home,
Your bed,
Kitchen,
Flooring and windows,
The living beings that share it with you.
And on the next exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your home.
As you inhale,
Imagine your community,
The buildings,
Streets,
Trees,
Cars,
The living beings that share it with you.
On the next natural exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your community.
As you inhale,
Imagine your country,
The towns,
Environments,
Regions,
Lakes,
And hills,
The living beings that share it with you.
And as you exhale,
Let that feeling you've cultivated spread through,
Seep into,
And surround your country.
As you inhale,
Imagine your continent,
The countries,
Ecosystems,
Shorelines and rivers,
The mountains,
And the living beings that share it with you.
As you exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your continent.
On the inhale,
Imagine your planet,
From the core of the earth up through its layers,
From the depths of the oceans to the surface,
From the shoreline to the tallest mountain peak,
And the living beings that share it with you.
As you exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your planet.
On the inhale,
Imagine your solar system,
Up through the atmosphere to the Sun,
The Moon,
The stars,
And the planets,
The living beings that share it with you.
As you exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your solar system.
And as you inhale,
Imagine your galaxy,
Swirling past the fellow star systems that make up the Milky Way,
The living beings that share it with you.
And on the exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your galaxy.
And as you inhale,
Imagine your universe,
To the trillions of neighboring galaxies that create this space,
The living beings that share it with you.
And as you exhale,
Let the feeling you've cultivated spread through,
Seep into,
And surround your universe.
And as you inhale,
Imagine beyond,
Moving through the known universe into the unknown that is all around us and growing,
And the living beings that share it with you.
And on this next exhale,
Let that feeling you've cultivated spread through,
Seep into,
And surround your universe and beyond.
Taking a deep breath in,
And if it feels good to you,
Sigh it all out.
I invite you to zoom out and see the feeling you've chosen to cultivate,
Connecting you and surrounding your universe,
Galaxy,
Solar system,
Planet,
Continent,
Country,
Community,
Home,
And body.
As you take a deep breath in,
Hold it at the top,
And if it feels good to you,
I welcome you to contract your body from head to toe.
Feel the strength of that connection.
And when you can't hold it anymore,
Let it out in a big exhale,
Relaxing your body from head to toe,
And holding your breath at the bottom.
When it feels right for you,
Let the breath naturally fill your lungs.
Feel the release as you no longer hold tight to your breath or to that connection of your feeling,
But simply notice a return to your natural breath,
Relaxing your grip,
And knowing that the connection remains,
That the gift you cultivated and shared from you into infinity remains.
As you return to your body,
Feel your weight on the ground,
The air on your skin.
I welcome you to bring your awareness back to that space you created,
To reflect on your ability to cultivate so powerfully.
On the inhale,
Feel the air move through your body.
And as you exhale,
Gently release anything you need to.
Notice the noises around you.
Maybe stretch or wiggle your toes.
Notice how you feel to be back in your body in this present moment.
Thank you for trusting me as your guide today,
For making the time to practice.
And notice what you might be taking with you as we come to the end of this meditation.
Know that the space you discovered today is always available for you to return to,
Whenever you need to cultivate for yourself and for all of life,
To infinity and back again.
And when you're ready,
Slowly allow your eyes to open and come back to the room.
